Shoulder External Rotation

What it does

The rotator cuff controls the head of the upper arm bone. Weak external rotators allow it to ride up and pinch, and reduce stability after dislocation.

You will often see it in our programmes for rotator cuff injury, shoulder impingement and shoulder dislocation, and it features in our frozen shoulder physiotherapy programmes.

How to do it

1. Stand side-on to a door with a band anchored at elbow height, holding it in the hand furthest from the door.
2. Keep the elbow bent at 90 degrees and tucked against your side. A rolled towel between elbow and ribs helps.
3. Rotate the forearm outwards away from your belly, keeping the elbow in place.
4. Return slowly over 3 seconds.
5. For stiffness, do it assisted: lie on your back holding a stick and use the other arm to push the hand outwards.

How much

12 to 15 repetitions, 2 to 3 sets, once a day.

Common mistakes

• Letting the elbow drift away from the body.
• Twisting the trunk instead of rotating the shoulder.
• Using a band that is too strong.

Stop and check with us if

• Pain increases at night after starting the exercise.

Frequently asked questions